Healthy eating is trending and that's a good thing. It strengthens the body as well as the immune system and promotes performance. Thanks to a continuously increasing selection of healthy foods, maintaining a healthy and balanced diet is becoming easier these days.
It is not just a matter of ensuring that the diet is as sugar-free as possible; because a certain amount of (natural) sugar does not hurt. Rather, the emphasis is on "balanced nutrition."
As long as you pay attention to a varied mixed diet with predominantly plant-based foods, you can also incorporate some sugar and fat into your diet.
Nutrition plays a decisive role not only in muscle building but also in targeted training.
Even during pregnancy or with various diseases such as rheumatism, gout, osteoarthritis, and diabetes, the right diet can make a significant difference.
But what exactly does a healthy diet look like?
A closer look at healthy eating
A balanced and healthy diet includes basic elements such as adequate hydration and regular food intake. The portion size and a healthy – that is, not excessive – amount of calories must also be taken into account if you want to eat consciously. The German Nutrition Society (DGE) has prepared a list of recommendations:
- Enjoy food diversity and choose predominantly plant-based foods
- Eat fruits and vegetables 5 times a day – this includes legumes
- For cereal products, switch to whole grains
- Complement the selection with animal foods
- Use vegetable oils and avoid oils hidden in processed foods
- Save or reduce sugar and salt
- Drink at least 1.5 l of liquid – preferably water – per day
- When cooking, pay attention to gentle preparation
- Eat mindfully and enjoy
- Pay attention to weight ( BMI ) and keep moving
A healthy lifestyle therefore also includes sufficient exercise. Sport not only serves to build muscle but also benefits the body in general. Speaking of muscle building, proper nutrition also plays an important role here. The DGE recommends covering at least half of the energy requirement with carbohydrates.
In addition to proteins and fats, they are the most important source of energy for our body. The more you move and lean toward physical activity, the more carbohydrates you should generally consume.
What to look for in carbohydrates
However, it is important to pay attention to the type of carbohydrates, as there are two categories. Good or whole carbohydrates include all more or less unprocessed carbohydrate-rich foods.
These still maintain their original fiber content. At the same time, they have a low glycemic index.
That is to say, they bring the blood sugar level less out of balance than the bad carbohydrates. Bad carbohydrates, on the other hand, are mostly found in (industrially) processed foods. So it is not for nothing that they are also known as refined or isolated carbohydrates.
During processing, the fiber content is minimized as much as possible to increase the shelf life of the respective food. Even if this simplifies the use in the food industry, it does not exactly make the respective foods healthier.
Incidentally, a cereal is particularly suitable for an energetic start to the day: in addition to carbohydrates, it provides sufficient vitamins as well as minerals and fiber.
Porridge is also a good energy supplier. In the evening, on the other hand, the consumption of proteins is recommended. This is based on the idea that our organism is active during the day and regenerates at night when we sleep. This suggests the recommendation to eat carbohydrates in the morning to provide the body with enough energy.
Different diets and dietary plans
Anyone who wants to change their diet or deals with healthy foods is repeatedly confronted with more or less promising diets and various nutritional concepts.
Pretty much everyone claims to be the healthiest way to eat healthily, lose weight, or build muscle. We want to take a closer look at some of them here because there is no universal formula for healthy eating:
Basic Nutrition
As the name suggests, alkaline foods are in the foreground in the basic diet. In addition to fruit and vegetables, these include herbs, some types of nuts, as well as sprouts and seeds.
For optimal metabolism, the body needs sufficient vital substances and minerals. Finished products that are available for fast cooking on every supermarket shelf, as well as fast food, contain a lot of additives.
In addition, the high content of protein and fat in our modern diet greatly increases the acid load in our body over the long term. The foods listed above, on the other hand, ensure a well-functioning organism with their high density of fiber, nutrients, and minerals.
By the way, oats are also a basic food thanks to their good mineral profile. With numerous vitamins, unsaturated fatty acids, minerals, and antioxidants, oatmeal is nothing short of a nutrient bomb. To conjure up a valuable, healthy breakfast from oatmeal, you can process the flakes into overnight oats.
Overnight Oats Basic Recipe – No Added Sugar
Ingredients
- 4 tbsp oatmeal (approx. 45 g oatmeal) or Verival Overnight Oats
- 80 ml milk, water, or a plant-based alternative (e.g. milk from soy)
- Toppings of your choice: berries (blueberries, raspberries,...), nuts, nutmeg, dried or fresh fruits, bananas, apples, grated coconut,...
Preparation
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Water, milk, or a plant-based alternative is mixed with the oatmeal in a glass and stirred well.
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The mixture is put in the fridge overnight until the next morning or for at least 2 hours.
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Then stir well again and enjoy.
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If necessary, you can refine your overnight oats with toppings of your choice.
Tip
Nutritional values
Proper nutrition during pregnancy
We all know the myth of cravings for such exotic combinations as pickles and chocolate during pregnancy. The need for food can actually increase – after all, a pregnant woman eats for two. Nevertheless – and even if there are some exceptions – the diet before and during pregnancy is based on the generally applicable recommendations for a healthy diet.
Ideally, several meals per day should be consumed to provide the pregnant woman's body with energy and nutrients evenly. The exceptions mentioned above include avoiding stimulants such as alcohol and nicotine (generally not part of a healthy diet). Raw milk products, as well as raw fish, raw eggs, and raw meat, should also be avoided.
Energy and nutrient requirements: In pregnant women, energy requirements increase by around 350 kcal per day from the second and again from the third trimester of pregnancy. The need for nutrients is also increasing – and more so than the need for energy. A lack of certain nutrients, such as folic acid, can lead to complications for both the mother and child, such as growth delays or premature birth.
Folic acid, iron, omega-3 fatty acids, vitamin D, and calcium, but also protein and vitamin A, should be included in the diet of every pregnant woman to ensure a balanced diet. And since we are already talking about pregnant women and offspring: once the little ones are born and grow and thrive, they will sooner or later want to assert their own heads.
Choosing the right foods can be a sensitive topic for children. Not every child will appreciate what the parents think is healthy and good. That is why we at VERIVAL have sought help in the preparation of recipes from representatives of both "parties": on the one hand, through extensive scientific input from nutrition experts and, on the other hand, through practical tastings of children aged 6-10 years.
Conclusion
The conclusion is quite clear: there is no one right way to eat. Numerous factors interplay, such as personal preferences, allergies, and intolerances. What tastes good to one may not be enjoyable for another. It is important – even with all the diets and nutritional concepts listed above – to ensure a balanced mix and not to neglect certain nutrients.
For example, carbohydrates should not be absent from any diet plan, even if it is based on the ketogenic diet. Whole grains score points with complex carbohydrates and a low glycemic index. In addition to a high satiety effect, they also provide a high nutrient density.
In addition, they are rich in vitamins and minerals, trace elements, and phytochemicals that promote performance. The benefits and properties of whole grains can be summarized as follows:
- Complex carbohydrates that only slowly raise blood sugar levels and keep you full for a long time
- Low glycemic index
- Supplier of important fiber, vitamins, and minerals
- Important for concentration, attention, and performance in the morning
- Ideal for replenishing empty energy stores
As long as you adhere to the basic pillars of a healthy diet that are sufficiently described here, the following simple principle actually applies: Good is also what tastes good. And so, in the end, you know best what works for you or your body and what you should rather do without. All nutrients in one bowl – this applies to our VERIVAL porridge. Our porridge provides your body with all the important nutrients at breakfast. In addition, you will find many healthy breakfast ideas and healthy breakfast recipes with us.
